Quick Takeaway
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Include beans, lentils, whole grains, berries, apples/pears (with skin), and veggies like artichokes, broccoli, and sweet potatoes.
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If you’ve ever spent a morning feeling bloated, heavy, and stuck, you know constipation is irritating and can drain your energy, affect your mood, and throw off your entire day.
Knowing the best foods for constipation can make a real difference before you reach for anything else.
The good news: constipation relief can start with something as simple as food on your plate. The right foods can support regular bowel movements and get your digestion back on track.
In this blog, we’ll look at the best foods for constipation, how they work, and simple ways to add them to your everyday diet.
Many of the best foods for constipation share one thing in common: they’re rich in fiber.
How Fiber Helps Relieve Constipation?
Fiber relieves constipation by adding bulk to stool and helping it retain water, which makes it softer and easier to pass. Fiber is the part of plant food that is not completely digested by the body and is generally grouped into two main types:
Insoluble Fibers
Insoluble fiber doesn’t dissolve in water. It passes through your digestive tract mostly intact, adding bulk to your stool and helping it move more easily through the gut. Often called “roughage,” it’s commonly found in fruit and vegetable skins, leafy greens, whole grains, and popcorn
Soluble Fibers
Soluble fiber absorbs water and forms a soft, gel-like substance in the gut. This helps soften your stool and makes it easier to pass. Good sources include oats, beans, apples, citrus fruits, and psyllium.
Best High-Fiber Foods for Constipation: Your Gut’s New Best Friend
The best high-fiber foods for constipation must include both soluble and insoluble fibers. Let’s take them one by one.
Fruits
Among fruits, a few stand out for their proven ability to ease constipation. Let’s begin with one of the most researched natural remedies for constipation
1. Prunes:
Prunes, often called “nature’s laxative,” are dried plums that are naturally rich in fiber and sorbitol. The fiber adds bulk to the stool and supports regular movement through the digestive tract, while sorbitol, a type of sugar alcohol, draws water into the bowel to soften stool and make it easier to pass. A 40 g serving, or about 1/4 cup, provides around 3 g of fiber, including both soluble and insoluble types.(2)
Protip: Try to eat 3–4 prunes a day with a glass of water, either as a snack or chopped into oatmeal or yogurt.
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Did You Know?
Prunes have even made their way into space food. NASA has listed them among natural-form fruit foods suitable for astronauts, and historical space diets have also included prunes as part of cosmonaut ration.
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Pro Tip: Don’t peel your kiwi too quickly. Eating it with the skin can give you about 50% more fiber than eating the flesh alone.
5. Dried figs:
Naturally sweet and fiber-rich, dried figs can be a helpful choice when you’re dealing with constipation. A ½-cup serving provides about 7.3 g of fiber, which adds bulk, holds water in the stool, and supports more regular bowel movements.
Vegetables
Vegetables support digestion a little differently. While many fruits are richer in pectin and other soluble fibers, vegetables have more insoluble fiber, which can add bulk to stool and can ease bowel movements.
1. Dark leafy greens:
These greens (spinach, kale, collards) offer a helpful combo of fiber and water, which can add bulk to stool and keep it softer and easier to pass. They’re also incredibly versatile, easy to toss into salads, blend into smoothies, stir into soups, or quickly sauté as a side.
2. Brocolli and Brussels Sprouts:
Have you noticed the distinct smell of Brussels sprouts? It comes from sulfur-containing compounds that form sulforaphane, which has been studied for supporting stomach defenses. Broccoli also contains plant compounds that may help maintain a healthy gut barrier.
3. Artichokes:
Artichokes are a prebiotic powerhouse, rich in inulin that feeds beneficial gut bacteria. One medium artichoke provides about 6.9 g of fiber, which adds bulk to stool and helps support more regular bowel movements.
Protip: Steam or roast a whole artichoke and enjoy the leaves with a light dip, or add canned or cooked artichoke hearts to salads, grain bowls, and pasta dishes for an easy fiber boost.
4. Sweet Potatoes:
For an easy fiber boost, sweet potatoes are a great place to start. A medium sweet potato provides about 3.6 g of fiber, with soluble and insoluble fiber helping add bulk, hold water in the stool, and support more regular bowel movements.
Pro Tip: Don’t mind leftovers? Cook your sweet potato, let it cool, and enjoy it later. Cooling boosts resistant starch, which feeds good gut bacteria and helps produce butyrate to support a healthy colon lining.
Legumes and Seeds
Legumes such as Beans, lentils, chickpeas, and peas provide both soluble and insoluble fiber, helping soften stool, add bulk, and support regular bowel movements. Their fermentable fibers also nourish beneficial gut bacteria.
Seeds are especially fiber-rich. Chia seeds provide about 9.8 g of fiber per ounce (28 g) and absorb water, forming a gel-like texture that helps keep stool softer. Whole flaxseeds provide about 2.5–2.8 g of fiber per tablespoon and offer both soluble and insoluble fiber to support regularity.
How Much Fiber Do You Actually Need?
According to the CDC, most adults need around 22-34 grams of fiber each day, depending on age and gender.
Don’t jump to that amount all at once. Increase fiber gradually and drink enough water to give your digestive system time to adjust and help reduce gas, bloating, or discomfort.
To make this easier, here’s a simple constipation-friendly meal pattern you can follow throughout the day.
Constipation-Friendly Diet Plan
| Foods to Avoid When Constipated |
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Try to limit low-fiber foods like white bread, pastries, chips, and packaged snacks as they can fill you up without giving you much fiber.
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d, greasy foods like fries, fried chicken, and donuts, which may slow digestion and make you feel heavier.
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Watch your intake of full-fat dairy, especially cheese, whole milk, and ice cream, as larger amounts may contribute to constipation in some people.
How to Get Rid of Constipation Fast?
Initially, begin with food-based options: prune juice (120–240 mL), two kiwis a day, plenty of fluid intake, and gentle movement or walk after meals.
For faster constipation relief, osmotic laxatives like magnesium citrate or milk of magnesia may work within a few hours, but use them only after medical advice.
If constipation keeps coming back, the next step is to look at what may be causing it. Depending on the reason, constipation treatment may include fiber supplements, stool softeners, laxatives, or other medicines recommended by your doctor.
The Bottom Line: Break the Cycle, Gently
Constipation rarely happens for just one reason. More often, it’s the result of a cycle that started long before you first noticed things slowing down. Instead of looking for a quick fix, aim for small, steady shifts in your routine: an extra serving of vegetables, one more glass of water, a short walk after meals. Over time, these simple changes can help break the cycle and support easier, more regular bowel movements.
If constipation persists for more than 2–3 weeks, keeps coming back, or shows up with warning signs like blood in your stool, severe abdominal pain, or unexplained weight loss, it’s time to talk to a doctor. These can signal an underlying issue and may need medical attention.
FAQs
Q1. How can I soften my bowels quickly?
Drink plenty of water and eat fiber-rich foods such as prunes, kiwi, pears, oats, or soaked chia seeds. Gentle movement, like a short walk, may also help move your bowels.
Q2. Is idli good for constipation?
Idli is light and easy to digest, but plain idli is not very high in fiber. So, pair it with vegetable-rich sambar or other fiber-rich sides to make the meal more constipation-friendly.
Foods that can make constipation worse include white bread, pastries, chips, fried foods, pizza, red meat, processed meats, cheese, ice cream, and other low-fiber packaged foods. Replace them with fiber rich food.
Q4. Can I Eat Yogurt in Constipation?
Yes, you can eat yogurt when you’re constipated. Plain yogurt with live cultures may support gut bacteria and digestion, especially when paired with fiber-rich foods like fruit, oats, chia, or flax. Just keep in mind that dairy affects people differently. So, if yogurt makes you feel more bloated or constipated, cut back and see if that helps.
Q5. What Drink is Good for Constipation?
Keep water as your main drink and sip it regularly throughout the day instead of trying to drink a lot at once. For an easy fiber boost, have a smoothie with kiwi, pear, prunes, berries, or soaked chia seeds, especially at breakfast or as a snack.
References
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García-Cedillo MF. Dietary and lifestyle recommendations for constipation. Clin Gastroenterol Mex (Eng). 2026;2(2):130-138. doi:10.24875/CGME.M26000067
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Dreher ML. Whole fruits and fruit fiber emerging health effects. Nutrients. 2018;10(12):1833. doi:10.3390/nu10121833
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Maggo J, et al. Normalization of gastrointestinal symptoms in adults with constipation with daily green kiwifruit consumption: protocol for an open-label intervention study. JMIR Res Protoc. 2026;15:e75286. doi:10.2196/75286
